16Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
Warm-Up
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives
Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer (No Measure)
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
-
Add Loads
-
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders
Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.
"Memento" (AMRAP - Rounds & Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders (A:82 singles)
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
Score = Rounds + Reps
Barbell: (Rx 115/75, S 95/65)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.
Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.
Workout Strategy
"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.
Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
Accessories (Checkmark)
For Quality:
3 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl
15Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
200m Run
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10 Cossack Squats
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
Specific Prep
Running Mechanics (Skill Work)
10/10m A-Skips + B-Skips
10 Wall Lean March
2 x :10 Wall Lean Sprint / :10 Rest
10/10m Running Heel Pulls (Right/Left)
Primer
1x
200m Run
8 Burpees to Plate
8/6 Calorie Bike
Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.
"Drive" (6 Rounds for calories)
For Calories
6 Sets:
3:30 AMRAP
400m Run
Burpees to Plate (15-14-13-12-11-10)
Max Cals Bike Row or Ski in Remaining Time
Rest 2:00 Between Sets
Score = Sum Total Calories
Plate: 45lb Bumper Plate
Goals: Average 15/11+ Cal per Set, 90/66+ Total Cals of Bike. 21/15+ Cals Row or Ski per set 126/90+ total cal
Stimulus: Supra-Threshold Intervals / Running Capacity
RPE: 8.5/10
Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the cals with at least 30 seconds left.
Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the cals to maximize calorie accumulation per set.
Workout Strategy
Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.
Accessories (Checkmark)
For Quality:
3 Sets:
:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)
15/15 Terminal Banded Knee Extensions
10 Bird Dog from Crawling
14Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings
Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Strength: Sumo Deadlift + Strict Press (6 Rounds for weight)
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
-The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor.
-On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Modifications:
Level 1: Every 2:00 x 6 Sets alternating; Station 1: 6 Sumo Deadlifts at 7/10 RPE; Station 2: 8 Strict Press @ 7/10 RPE
Hotel Gym / Travel: Every 2:00 x 6 Sets alternating; Station 1: 8 Single Leg Romanian Dumbbell Deadlift per side at a challenging dumbbell load; Station 2: 8 Dumbbell Strict Press, building to a heavy 8 for the day.
Primer (No Measure)
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight
Use this to confirm kettlebell load, box height, and movement quality before "Source Code" begins.
"Source Code" (AMRAP - Rounds)
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: (Rx70/53, S 53/44)
Box: (Rx30/24, S 24/20″)
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.
Workout Strategy
"Source Code" is a strength-biased EMOM with low volume per station, and the goal is to execute each minute with composure and precision rather than race the clock. The wall walks set the tone each round; move deliberately, stay tight on the way up the wall and controlled on the way down, and use the remaining time in the minute to breathe and reset before the kettlebell. On the Russian swings, the load is intentionally heavy for this format, so drive hard through the hips on every rep, keep the bell at chest height, and let the glutes and hamstrings do the work. On the box jumps, take a full breath before each jump, extend the hips completely at the top.
Modifications / Adjustments
Wall Walks: Reduce to 3 reps / Inchworm to Push-Up / Pike Push-Up / Partial Wall Walk (set distance marker 10-12in from wall and reduce range)
Russian Kettlebell Swings: Reduce load before reducing reps
Box Jumps: Reduce box height / Step-Ups / Broad Jumps
Accessories (Checkmark)
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
13Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
-
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
Snatch (Every 2:00 x 5 Sets
1 Power Snatch + 2 Squat Snatches
)
-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.
-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.
Modifications:
Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%
Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch
Primer
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before "Collateral" begins.
"Collateral" (3 Rounds for reps)
12:00 EMOM
Minute 1: Max Calorie Row Bike or Ski
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
Goals: Row: 20/16+ Cals Row or Ski, 14/12+ Cals Bike per Minute, OHS: 20+ Reps per Minute
Stimulus: Glycolytic / VO2 Max
RPE: 9.5/10
Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.
Secondary Objective: Consistency across sets.
Workout Strategy
"Collateral" is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.
Modifications / Adjustments
Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges
Row: Bike (any format) / Ski Erg / Max Shuttle Runs
Accessories (Checkmark)
For Quality:
3 Sets:
40 Russian Twists (20/20)
Use a moderate load
12Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2min, 4 sets
8/8 DB/KB Single leg Bulgarian split squats - focus on 90 degrees)
B: Push Press (Every 2:30min for 5 sets
2 Hang power clean + 3 Push press (Hold last rep for :05sec)
Set1: 60%
Set2: 65%
Set3: 70%
Set4: 75%
Set5: 75+%)
C: Metcon (Checkmark)
3 sets
10 Lu raises
10 DBs front delt raises
10 DBs rear delt raises
12Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Pizza game!
Clean and Jerk (Take 12 min to build up to challenging 3 reps!
*Newer athletes do hang clean and press.)
Jordan's Super Sunday Partner Wod (Checkmark)
Split work:
AMRAP
10 clean and jerks (or hang db clean and press)
8 zombie rope climbs
10 clean and jerks
6 zombie rope climbs
100 m farmer's carry (2 kb/db)
8 sandbag over box
100 m farmer's carry
6 sandbag over box